12 Weight Loss Mantras
1) Your body will resist permanent weight loss
2) Biology is not destiny
3) Consistency and commitment are the keys to weight loss
4) There are three stages of success:
5) Your hunger can be kept quite on very little fat
6) If you maintain a written record of exercise and eating 75% of the time, you will be successful
7) You got to move to lose
8) Find lovable foods that love you back
9) Maintaining weight is easier then losing weight
10) Feelings of hunger + Images of food = Cravings
11) Setbacks are problems to be solved
12) Self control + External control = weight control
Losing as little as 5 to 15 percent of your body weight over 6 months or longer can do much to improve your health. For example, if you weigh 200 pounds, losing 5 percent of your body weight means losing 10 pounds. Losing 15 percent of your body weight means losing 30 pounds. A safe rate of weight loss is 1/2 to 2 pounds per week.
Try some of these ideas to support your weight loss efforts:
- Keep a food diary.
- Shop from a list and shop when you are not hungry.
- Store foods out of sight.
- Dish up smaller servings. At restaurants, eat only half your meal and take the rest home.
- Eat at the table with the TV off.
- Be realistic about weight loss goals. Aim for a slow, modest weight loss.
- Seek support from family and friends.
- Expect setbacks and forgive yourself.
- Add physical activity to your weight-loss plan. Doing regular physical activity can help you control your weight.
You do not have to be an athlete to benefit from regular physical activity. Even modest amounts of physical activity can improve your health. Start with small, specific goals such as walking 10 minutes a day, 3 days a week and slowly build up from there. Keep an activity log to track your progress.
Try these activities to add more movement to your daily life:
- Take the stairs instead of the elevator. Make sure the stairs are well lit.
- Get off the bus one stop early if you are in an area safe for walking.
- Park the car farther away from entrances to stores, movie theatres, or your home.
- Take a short walk around the block with family, friends, or coworkers.
- In bad weather, walk around a mall.
- Rake the leaves or wash the car.
- Visit museums, the zoo, or an aquarium. You and your family can walk for hours and not realize it.
- Take a walk after dinner instead of watching TV.